If you’re looking to set your internal systems to fat-burning-furnace mode and absolutely melt body fat as quickly as possible, the following 10 uber-intense, compound exercises are your secret sauce for robust weight loss and sculpting an improved, lean physique. For maximal impact integrate each fat-burning exercise into your existing workout schedule, or create a circuit out of all 10 to form one fat-torching full-body workout.
1. Exercise To Burn Fat 1 — Barbell Squat
Target Muscle Group(s): Legs
With your feet firmly planted on the floor shoulder-width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Grasp the bar approx. one foot outside the shoulders and step outwards from the barbell rack. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat.
Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury.
2. Exercise To Burn Fat 2 — Dumbbell Swing
Target Muscle Group(s): Shoulders
Stand slightly wider than shoulder-width apart and place a dumbbell on the floor in front of your stance. Squat down, tighten your core, and grab the dumbbell with your palm facing your body. With your back straight, powerfully accelerate your legs upward and swing the dumbbell towards the ceiling, until it’s at eye level.
Maintain strong posture and lower the weight back down to the floor in one fluid motion. Complete 12 reps and repeat for the opposite arm.
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